Tag Archives: soaked flour

Gluten free chicken pie

According to legendary chefs, making the perfect pot pie starts with Stromboli. Or at least that’s what I would say, though perhaps I am not yet a legend. There is a slightly epic story behind my assertion, however. And this is how it goes…

Once upon a time there was a Beautiful Maiden (my lovely wife), who pined for a Stromboli (that part is true, so she looked up a recipe online), and enlisted the service of her faithful companion (that’s me) to fullfill her destiny (or at least fill their stomachs).

The result of her quest revealed the Holy Grail– a gluten free Stromboli crust! (I’m actually not exaggerating here, it’s really good!) But if this fairy tale ended here, only part of the story would be told.

The happy couple looked upon the Stromboli they had made, and thought ‘This dough might perhaps be formed into the crust for a pie, being so manageable and soft. Perhaps a pie of chicken?’

With this very thought before them the whole week, they assembled the great assortment of needed items (um, that’s just basic chicken pie filling: carrots, onion, potato, peas, and of course, chicken). Then, following the ancient traditions, the formed their dough and began to bake (true enough, but we really based it on the recipe found here: Gluten-free pizza crust recipe, tarte style).

The product of their labor was, well, see for yourself:

I would offer you a slice, but it was all consumed. If you are sufficiently intrigued, you can make one for yourself:

Here’s the process (we used half of the original recipe for the pie crust, it made enough for a crust and a top. My version is below):

Chicken pot pie filling/gravy (you can use your favorite grandma’s recipe instead if you like)
one bunch of carrots
½ an onion
6 oz of peas (we used ½ bag of frozen peas)
3 medium potoes
2 cups of chicken (free range organic slow cooked)
2-3 teaspoons of arrowroot powder (or your favorite thickener)
1 cup of chicken broth (enough to make a slurry of the veggies)
Sea salt (to taste)

Chop all the veggies and cook in a saucepan with the broth. Add chicken and stir in arrowroot until thick. Pour filling into crust and bake as instructed below.

Gluten free pie crust, from: Torte Style Gluten-free Pizza Crust- by Sara
½ cup brown rice flour
½ cup sorghum flour
¾ cups tapioca flour
½ cup yogurt (we used cow yogurt and sheep yogurt at different times, both worked well)
1 sticks of butter (¼ pound), completely melted
1 tsp salt
½ Tbsp xanthan gum
Arrowroot powder to roll dough

This recipe makes two, 10” pie crusts, or one crust with top


Cream the yogurt and butter together. Add the flours, xanthan gum and salt and continue to mix until well combined. This part is probably best done with a pastry cutter if available. Cover with a towel and let sit at room temperature overnight or 12-24 hours.

Scrape dough out of the bowl and pat into a ball. Cut into two pieces. Flour a counter or large cutting board with arrowroot powder. Form each half into a ball and then roll into two 10” rounds. Transfer to an oiled pie pan and then finish the edges to make the crust. Prick crusts well with a fork.

Bake pie at 300 F for 15-30 minutes until golden brown.

Note: for some pies the crust can be prebaked. for the chicken pie, we filled the crust before bakeing in order to seal the top crust over the pie.


And now the pie has become a legend.

Whole grain flour

It is a well known fact that flour is explosive. It is also well known that anything explosive contains energy. The energy of flour is typically calculated in Calories (that’s a thousand Chemistry lab calories), and according to me is the primary nutritional goal of any flour based food (such as bread).

There are several ways to deliver this explosive to the powerful muscles requiring the energy, but the debate on methods of delivery that I have seen to date are not about the explosive at all. Instead, the discussion centers around everything except energy. Like Iron, Vitamin-B, Vitamin-E, and Fiber. With the exception of Vitamin-E found in the germ of certain grains, these nutritional goodies are found in the husk (or bran). Any grain that is sold with it’s original bran included (rather than having the bran stripped by clever machines) is called a whole grain. I definitely used to enjoy ‘white’ grains, and despise whole ones. (Not only because it’s harder to ignite whole grains, but I thought they tasted better). However, by an interesting path, I now prefer the whole grains. This path is a twisted story of the non-energetic nutritional components of grain.

On page 25 of Nourishing Traditions, an important note is made concerning the loading of whole grains into our body. A natural substance found in whole grains binds to a number of useful nutrients, like Iron, Zinc, and Calcium. Enzyme inhibitors present in whole grains also prevent absorption (digestion) of other useful things. Now, what the book doesn’t mention at this point is that energy is still largely available in these whole grains. Anyway, Nourishing Traditions goes on to deliver the punch line: we can neutralize the inhibitors! By fermenting our whole grains, the micro-organism that eat grain in the wild will destroy the inhibitors for us. Alternately, if you sprout your grain, the natural mechanism in the seed (grain) will get rid of the inhibitors. Up to this point I have not mentioned exactly what grain I am talking about. In fact, it doesn’t seem to matter. Vitamin B was discovered in the husk of rice, and the vitamin content of most other grains is also in the bran. My discovery concerning the fermentation of flour had a bit more to do with Teff.

A smallish angry, seed, Teff is gluten free, making it a prime target for my kitchen experiments. Mixing teff flour into various recipes, I noted that the soaked teff became more elastic and pliable. This seems to be the case for most flours, except perhaps for the very fine powdery types like tapioca. Anyway, while the nutritional aspect of flour is improved by soaking or sprouting, I personally like the superior cooking quality of soaked flour.

So try your own today, any flour will do. Let me know how it works!

Sans Gluten

Gluten is a protein, and protein is healthy stuff, so that means Gluten should be good for you. And for me. Which it probably is. Gluten is not, however, good for my wife. Nope, this little protein, crafted in the endosperm of certain grains, can knock her down for a good day, with migraines, joint and muscle pain, and similar debilitating effects.

Why Gluten? The reason this otherwise indistinguishable portion of a grain has such a response is not well known (at least to me), but it shows up in a remarkable variety of foods. The reason it shows up in food has something to do with the versatility of the host grain, and the clever application of food engineering. The primary source of Gluten is Wheat, which is often used in bread and bread-like products. Aside from direct uses, Wheat can be included in food as thickener, or to enhance some aspect of the food like it’s energy content. Wheat is particularly useful for making Beer, and the starch from Wheat was used to stiffen cloth during weaving (I think they use a different process now). Gluten is also generated by grains other than Wheat, such as Barley, Rye, and depending on who you ask, maybe Oats. Other names for Wheat are usually historical in nature, since what we call Wheat today is the descendant of some super-evil grain quite some time back. So, you may encounter the locally derived names for Wheat, such as Kamut, Spelt, Bulgar, or Durum. This is by no means a comprehensive list, but at least the biggest offenders. The most interesting hiding place for a Wheat derivative I have seen is Soy Sauce. In particular, the traditionally brewed variety. If you avoid Soy for any of the numerous good reasons to do so, keeping away from the Gluten in Soy Sauce should be pretty easy.

So, in this journey through a life of eating food, we have learned to craft our food without the easy engineering techniques that include Wheat. Several Gluten-free grains are available, but require some practice to use (if you are used to Wheat flour).

While this step is a rather daunting task to most, my wife and I were already pursuing the non-processed food route before we had to leave Gluten behind. My wife has been off Gluten for several years, and we have found that most foods can be made without Wheat. All the recipes I have discussed here we made without Gluten, for the recipes that have flour we use a mix of Gluten free flours.

One interesting note: We have found that soaking Gluten free grains overnight in Raw Milk works wonderfully. A fairly consistent issue with Gluten free flours is the stuff you make with them tends to crumble or fall apart. A good night with the friendly milk bacteria seems to convince this flour to settle down and play nice. However it works, I’m glad that it does. The general approach to ‘fixing’ Gluten free flour mixes is to add Xanthan or Guar gum, or a similar bonding additive. Instead of these shortcuts, we are grateful we can make use of the soaking process to keep our food together.